Quinoa, cooked vs Cooked wild rice

Quinoa, cookedCooked wild rice
Same weightSame caloriesOne serving

In short

One serving each: 222 calories in quinoa, cooked (1 cup, 185 g), 166 calories in cooked wild rice (1 cup, 164 g). Both get most of their calories from carbohydrate.

More in quinoa, cooked: manganese (2.5×), copper, magnesium (2.3×), phosphorus (2.1×) and 8 more. More in cooked wild rice: niacin (2.8×). Everything else is within 4% of a day's needs.

Calories, and where they come from

Quinoa, cooked222 cal

1 cup (185 g) · 8.1 g protein · 39.4 g carbs (1.6 g sugars) · 3.6 g fat

Cooked wild rice166 cal

1 cup (164 g) · 6.5 g protein · 35 g carbs (1.2 g sugars) · 0.56 g fat

Share of the calories fromproteincarbsfat

Where they differ

Bar length is the share of a day's needs (FDA Daily Value) in one serving of each. Every row uses the same scale, so a short difference in length is a small difference. Color says which food, never which is better.

0%37.5%75%
  • Manganese1.2 mg · 0.46 mg
    51%20%
  • Copper0.36 mg · 0.2 mg
    39%22%
  • Magnesium118 mg · 52.5 mg
    28%12%
  • Phosphorus281 mg · 134 mg
    22%11%
  • Iron2.8 mg · 0.98 mg
    15%5%
  • Thiamin (B1)0.2 mg · 0.085 mg
    16%7%
  • Folate77.7 µg · 42.6 µg
    19%11%
  • Niacin (B3)0.76 mg · 2.1 mg
    5%13%
  • Fiber5.2 g · 3 g
    19%11%
  • Selenium5.2 µg · 1.3 µg
    9%2%
  • Vitamin E1.2 mg · 0.39 mg
    8%3%
  • Choline42.5 mg · 16.7 mg
    8%3%
  • Riboflavin (B2)0.2 mg · 0.14 mg
    16%11%

Show as: bars · dots

Where they are alike

Less than 4% of a day apart, in one serving of each.

  • Protein8.1 g · 6.5 g16%·13%
  • Total fat3.6 g · 0.56 g5%·1%
  • Saturated fatlimit0.43 g · 0.08 g2%·<1%
  • Cholesterollimit0 mg · 0 mg0%·0%
  • Carbohydrates39.4 g · 35 g14%·13%
  • Sodiumlimit12.9 mg · 4.9 mg1%·<1%
  • Potassium318 mg · 166 mg7%·4%
  • Calcium31.4 mg · 4.9 mg2%·<1%
  • Zinc2 mg · 2.2 mg18%·20%
  • Vitamin A0 µg · 0 µg0%·0%
  • Vitamin C0 mg · 0 mg0%·0%
  • Vitamin D0 µg · 0 µg0%·0%
  • Vitamin K0 µg · 0.82 µg0%·1%
  • Vitamin B60.23 mg · 0.22 mg13%·13%
  • Vitamin B120 µg · 0 µg0%·0%

Reported for only one of the two, so not compared: pantothenic acid (B5).

From USDA FoodData Central: Quinoa, cooked (SR Legacy 168917), Cooked wild rice (SR Legacy 168897). Daily Values are the FDA's for adults and children 4 years and older. Missing values are never shown as zero. For exploring the data, not dietary advice.

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